Strength Musings 1RM Goal Extrapolation Spreadsheet
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Strength Musings 1RM Goal Extrapolation Spreadsheet
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***To use/edit, log into your Google account, then go to "File" > "Make a copy..."
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Max:230Enter your current or desired 1RM in cell B2. The numbers that result are (approximately) the weights you should be able to lift for a certain numbers of reps at a certain RPE for that 1RM. The caclulations are not perfect, as a variety of individual factors can make extrapolations of this sort messy. However, these estimations should be close enough to provide you with some direction beyond blindly striving towards one ultimate number.
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12 reps10 reps8 reps7 reps6 reps5 reps4 reps3 reps2 reps1 reps
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@10 RPE142.6151.8163.3170.2177.1184195.5207218.5230
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@9 RPE138147.2156.4163.3170.2177.1184195.5207218.5
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@8 RPE133.4142.6151.8156.4163.3170.2177.1184195.5207
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@7 RPE128.8138147.2151.8156.4163.3170.2177.1184195.5
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